Menopause Matters: How to Care for Your Health Before, During & After the Transition

It's more than just hot flashes, ladies.

When we hear the word menopause, most of us think of hot flashes or the end of monthly periods. But menopause is much more than that—it’s a major health milestone that influences your hormones, brain, bones, heart, and overall well-being. It's also a very predictable part of the aging process...so why is it still such a mystery; and furthermore, WHY AREN'T WE TALKING ABOUT IT MORE?! I know the conversation around menopause is growing, and I recently had the pleasure of being a member of a panel for the Menopause Movement, organized by the Michigan Women's Commission (shout out to the work this group is doing to gather experts in women's health and provide a forum for women to learn more about what to expect and what resources are available to them), but there is still so much to discuss, because the more we understand this transition, the better prepared we are to move through it with strength and vitality. So, let's jump in on some of the basics.

What Is Menopause?

By definition, menopause is the day that marks one full year after your final menstrual period. For most women, this happens around age 51–52. But timing can vary:

• Perimenopause (ages 45–55) is the transition phase when hormone levels start to shift and cycles become irregular.

• Early menopause (ages 40–45) can occur naturally or after procedures like hysterectomy or oophorectomy.

• Premature menopause (before 40) may result from surgery, chemotherapy, radiation, or a condition called primary ovarian insufficiency (POI).

Why does timing matter? Because early or premature menopause increases risks for heart disease, osteoporosis, cognitive decline, and even dental issues like gum loss and tooth loss.

What’s Happening in the Body?

As the ovaries age, the number of follicles decreases, hormone production changes, and menstrual cycles become less predictable. Estrogen and progesterone drop, while FSH (follicle-stimulating hormone) rises. This shift can cause:

• Hot flashes and night sweats (sometimes lasting 7–10 years)

• Sleep disturbances and fatigue

• Vaginal dryness, urinary frequency, or discomfort with intimacy

• Mood swings, anxiety, or low libido

• Joint aches, palpitations, or headaches

• Weight gain, skin changes, and hair thinning

These symptoms vary widely—some women notice little disruption, while others experience a decade or more of challenges.

Beyond Symptoms: Health Risks After Menopause

Menopause isn’t just about hot flashes. It also brings long-term changes in health risk, including:

• Cardiovascular disease (CVD): Loss of estrogen affects cholesterol, blood vessels, and insulin sensitivity. Women who experience early menopause have up to 7x greater risk of CVD.

• Bone loss: Estrogen protects bones, and the first five years after menopause are when bone density drops most rapidly.

• Cognitive health: Many women report memory lapses or “brain fog” during the transition, and dementia risk increases with age.

  
  

Natural & Functional Medicine Approaches to Menopause Care

The good news? You can take proactive steps to feel better through this transition and protect your long-term health. Functional medicine emphasizes root-cause support and natural therapies tailored to your unique needs.

1. Prepare

Start before symptoms arrive. Focus on the basics:

• Whole-food nutrition rich in protein, fiber, and phytonutrients. There are many options to identify if you may be missing key nutrients in your diet, so talk to your primary care, dietician/nutritionist and/or Functional/Naturopathic doctor to best identify where your can optimize your nutritional intake.

• Strength training and weight-bearing exercise to protect muscle and bone. This can be as easy as getting a gym membership (some of which come with a complementary consultation with a personal trainer), or finding free resources on youtube, or the health apps on your phones. Some of my favorites are:

  • FitOn:Unlimited access to the world’s best workouts, meditation,

    nutrition and more.

  • Sweat: 60+ programs and more than 13,000 Workouts For Women, By Women

  • Nourish, Move, Love: FREE home workouts and workout plans for women

  • Local Resources: And while they may not be free, these local Michigan resources offer a community to support you in your fitness goals and hold you accountable (NOTE: this is absolutely not an all inclusive list, but hey, it's a start):

    • Benzie:

      • Kindred Waters Collective (Beulah)

      • CrossFit Dunes (Frankfort)

      • Betsie Hosick Fitness center (Frankfort)

    • Traverse City:

      • Dharamsala

      • LuxBody

      • CrossFit Due North

      • The Gym

      • YMCA

• Stress-reducing practices like acupuncture, mindfulness, yoga, or breathwork. I like the following, which have some free trials:

  • Calm (obviously): first to market and just kind of an OG in the space.

  • Open App: Open is a mindfulness studio for everyone. A place to come to your senses — meditation, music, breathwork and movement awaken your body and mind.

  • The Listening Program: music therapy for hypersensitive (or not) individuals.

• Maintain relationships with your healthcare team. Ladies, don't sleep on health maintenance. Establish and maintain a relationship with your primary care, OB/GYN and any other specialist you need. The health history you have will help you to navigate paths to PREVENTION, and if it can't be prevented, the documented history will gain you to access care in the future. So, optimize your overall health, manage your other health concerns (e.g. thyroid, high blood pressure, cholesterol levels, autoimmune conditions), and for goodness sake, get your annual pelvic exam and talk to your PCP, OB/GYN, Functional/Naturopathic Doctor about your options for breast cancer screening!

• Consider other obstacles to wellness. This may be as clear as smoking cessation (I know, easier said than done, call me for options), but can also be environmental exposures (e.g. chemicals, infections, chronic inflammatory issues, smoking and/or substance use, etc), which, I know, is a little fringy in our medical world. That said, for the love of everything, don't microwave your plastic containers! For more hot tips, call or schedule with me! But seriously, we need to know how you may be standing in your own way. If we can remove those obstacles and restore the foundations of health, your transition will be SO MUCH MORE MANAGEABLE!!!

• Community. I cannot stress this enough! Women are often called to care for others, at the expense of themselves. We need to lean on our family, partners, and peers to help us maintain balance throughout the different phases of life. And, I say it all the time, ADULT FEMALE FRIENDSHIPS ARE IMPORTANT! Ladies, you are not taking crazy pills, sometimes you just need to talk to your tribe to confirm it. Oh, and did I mention that multi-generational friends are important? Keep in mind that your older/seasoned friends have been THROUGH IT! So, if you are wondering what to expect, and your mom and grandma haven't offered anything, (and you don't happen to be a Naturopathic Doctor and Acupuncturist talking to women all day, like me), ask your older gal pals what to expect. And if you aren't comfortable with that, listen to podcasts, check out groups like the Michigan Women's Commission, KEEP THE CONVERSATION GOING!

  
  

2. Support

During perimenopause and menopause, targeted testing can guide care. Blood tests can provide us with good information about your ovarian reserve (i.e. are you truly in perimenopause), and functional lab testing can offer some insight regarding possible therapeutic targets. That said, there are benefits and limitations to all lab testing, so make sure you are consulting with an experienced and knowledgeable provider....AND...please don't spend out of pocket if you don't need to! The best provider is one that can see you as an individual and guide you as to whether your particular situation requires labs. I would much rather a woman save money on unnecessary lab testing, so she can purchase a gym membership or personal trainer session, but I digress...

If indicated, there are a lot of options to help manage your symptoms and make the transition more tolerable, some of these may include:

• Herbal support for hot flashes and sleep (PS: nothing get's better if you're not sleeping, so this is FOUNDATIONAL).

• Targeted supplementation (vitamin D, magnesium, omega-3s, calcium): CAVEAT: supplements are just that..."supplemental." So, a full assessment of your diet and how you can get nutrients from food first is a must.

• Lifestyle tweaks to balance blood sugar, reduce inflammation, and improve sleep quality (AGAIN: Sleep is foundational...have I hammered that in yet?).

• For some women—especially those with early or surgical menopause, or for those whose symptoms have not resolved with foundational support—bioidentical hormone replacement therapy (BHRT) or HRT can be a safe and effective option, but please, make sure you practitioner is familiar with what they are doing and are monitoring your other underlying health conditions. In other words, if they don't ask you about your heart/vascular health, smoking history and/or breast cancer risks...this person is not your person.

  
  

3. Sustain

After menopause, continue protecting heart, brain, and bone health. That means regular movement, a nutrient-rich diet, sleep hygiene, and reassessing your supplement or hormone plan as your needs change. As you can see, the post-menopause phase of this process becomes much clearer, if we are able to address your concerns during the "Prepare" and "Support" phases. So, DON'T WAIT! Prioritize your whole health early, for the best outcome in your post-menopause phase.

The Takeaway

Menopause isn’t an ending—it’s a recalibration. With the right support, you can navigate this transition and set yourself up for decades of vibrant health. By preparing early, supporting your body during the transition, and sustaining your wellness afterward, you’re not just surviving menopause—you’re thriving through it.